The Experiment: Sleep up to 10 hours

Numerous research studies have looked at the detrimental effects of reduced sleep on performance, cognitive functioning, and mood. The Stanford University researchers, on the other hand, were looking at the effects of extended sleep on performance, alertness, and mood in healthy highly competitive student athletes. They extended sleep duration for up to 10 hours a night over 5-7 weeks. At the beginning of the study, each group kept its regular sleep schedule (2 week baseline) and was assessed on numerous parameters relating to their respective sports. Then for the following 5-7 weeks they extended their sleep duration up to 10 hours a night. Athletic performance was rated following each practice.

Revitalized Basketball Players Improve Speed and Scoring

The men’s basketball team showed significant improvements in sprinting times and increased accuracy in free-throw shooting after they extended their sleep durations. In addition, the athletes had less daytime sleepiness and reported increased energy and better mood during practices and games.

Rested Swimmers Have Faster Reaction Times and Stronger Kicking

The swimmers showed comparable improvements as the basketball players. By increasing their sleep duration compared to baseline, they had significantly faster 15m sprint times (0.51 sec.), faster reaction times of the blocks by 0.15 seconds, improved turn times and a 25% increase in the number of kick strokes. At the elite level in a sport like swimming where fitness and technical efficiency play a major role, fractions of seconds matter. Increasing sleep duration should be considered part of serious training regimens.

As with the basketball players, the swimmers had less daytime fatigue and improved mood after they extended their sleep duration. The researchers noted that during the experiment, many of the swimmers set personal best times and had record-setting career performances.

Speed and Accuracy on the Tennis Court

The researchers also studied the women’s tennis team during their regular tennis season. Athletic performance was assessed after every practice throughout the study including sprinting and hitting drills. Both deuce and advantage sides were conducted for hitting drills which included valid serves and a depth exercise targeting within 3 feet of the court baseline. As with the other groups, athletes’ sleep/wake schedules were assessed with actigraphy and sleep diaries.

After extending their sleep duration, the tennis players showed improvement on sprinting drills and increased hitting accuracy, including valid serves and hitting depth. By increasing their sleep duration, the tennis players became faster and more accurate.

Coaches and Parents Take Heed!

The Stanford University researchers found that increasing an athlete’s sleep duration can significantly improve performance and state of mind. Coaches should be encouraged to make sleep part of any training regimen. In addition, athletes should consider extending their nightly sleep for several weeks to reduce sleep debt before major competitions. Finally, keeping a regular sleep/wake schedule, not only improves athletic performance, but also enhances mental capacities, such as problem-solving, mood and motivation which are critical to top performers.

References

1. Mah, C. et al. (2007). The Effect of Extra Sleep on Mood and Athletic Performance Amongst Collegiate Athletes. Sleep Vol.30(Abstract Supplement); A151.
2. Mah, C. et al. (2008). Extended Sleep and The Effects on Mood and Athletic Performance in Collegiate Swimmers. Sleep Vol.31(Abstract Supplement); A128
3. Mah, C. et al. (2009). Athletic Performance Improvements and Sleep Extension in Collegiate Tennis Players. Sleep Vol.32(Abstract Supplement); A155

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